Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up:

2 sets: small plates. T, Y, W (12 reps each letter)

2 sets: red band - Paloff/Wood chops/Face pulls

Partner training:

Partner 1:

Row

Partner 2:

100m Plate farmers carry

10 Red band face pulls

10 Wall push-ups